What Foods Have Little Carbs & Fat?

Egg whites have almost no fat or carbs.
i Jupiterimages/Photos.com/Getty Images

Don't fear the carbs and fat -- your body needs them. Providing energy to fuel your day, these tasty macronutrients help maintain a sharp mind and glowing mood. The healthiest diet is a varied one that includes items from all food groups, including about 225 to 325 grams of carbohydrates and 44 to 78 grams of fat per day. If you've met these limits, turn to high-protein foods for low fat and carb content.


Calories come from three food sources: fats, carbohydrates and proteins. Foods high in lean protein have fewer fats and carbs. Egg whites are virtually free of both carbs and fats. Tuna packed in water has no carbs and less than a gram of fat per 3-ounce serving. Nonfat cottage cheese has less than a gram of fat and 7.53 grams of carbs per 4-ounce serving. Other options include light tofu and lean poultry.


Calories in veggies do come from carbs, but many are so low-calorie that their carb content is minimal. Plus, most are fat free. Broccoli contains less than 3 grams of carbs and almost no fat per 1/2-cup serving. A cup of raw spinach has a little more than a gram of carbs and almost no fat. A medium zucchini squash has about 6 grams of carbs and under a gram of fat. Other veggie options include cauliflower, seaweed and celery.


Alcohol is an animal all its own. It has no fat, carbs, protein, vitamins or minerals. At 7 calories per gram, alcohol is more energy-dense than protein or carbs, which have 4 calories per gram, but less energy-dense than fat, which contains 9 calories per gram. Distilled beverages such as vodka, gin, rum and whiskey have no carbs or fats, but mixers such as juices, sodas and cream may add them. Wine has around 4 grams of carbs per serving; beer has close to 13 grams of carbs per can and neither contains fat. Consuming more than one drink per day can cause health problems for women, who are more likely than men to suffer liver disease and brain damage from alcohol.

Fats and Carbs

Saturated and trans fats are dietary no-nos, which contribute to dangerous cholesterol levels and diabetes. However, unsaturated fats from vegetable oils, nuts, avocados and fish actually help prevent these conditions. Although carbs have a bad rap, it's just the nutritionally void processed foods and added sugars you need to avoid. Get carbs from fruits, vegetables and whole grains such as corn tortillas, oatmeal and whole-wheat pastas.

the nest